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Overtraining is defined as constant intense training that does not provide adequate time for recovery.

How do I know if I’m overtraining?

Physical signs of overtraining include-

Decreased performance

Loss of coordination

Prolonged recovery

Elevated morning heart rate

Elevated resting blood pressure

Headaches

Loss of appetite

Muscle soreness/tenderness

Gastrointestinal disturbances

Decreased ability to ward off infection

Increased incidence of musculoskeletal injuries

Disturbed sleep patterns

In addition to the physical symptoms mentioned above, overtraining can also have an effect on mood and stress levels. Too much exercise can lead to reduced enthusiasm and desired for training, leaving the exerciser irritable and depressed, especially as the quality of his or her workouts decline.

It is important to recognize the psychological and emotional signs of overtraining, which include-

Depression

Apathy

Difficulty concentrating

Emotional sensitivity

Reduced self-esteem

What causes overtraining?

For some people, overtraining occurs as a result of an upcoming competition. Increased training prior to an event is understandable, but if it’s interfering with your health and well-being you have to question its worth. The solution may be as easy as reducing the rate at which you increase your training intensity. The body needs sufficient time to adjust to your increased demands. Triathletes don’t start out running 10 miles, cycling 100 miles and swimming 1000 meters all at once. They gradually increase their training to allow their bodies to adapt.

For others, the basis for overtraining may have more to do with emotional or psychological reasons than physical ones. Much like eating disorders, exercise addiction is now recognized as a legitimate problem. Exercising beyond the point of exhaustion, while injured, or to the exclusion of other aspects of one’s life are some of the signs of exercise addiction. It’s a difficult problem to recognize, particularly in a culture where discipline and control are lauded.

Individuals who exercise excessively are risking more than poor performance, they’re risking their health. Overuse syndrome, which may lead to more serious injuries, is common and the emotional cost of isolating oneself to exercise can be devastating. If you recognize these symptoms in yourself or in a friend, it is essential that you seek professional help.

Author

Jessica Matthews

Health and Fitness Expert

Jessica Matthews, M.S., E-RYT500 is faculty in kinesiology and integrative wellness at Point Loma Nazarene University and professor of yoga studies at MiraCosta College, where she helps to grow and mentor the next generation of health and wellness professionals. A dynamic speaker, respected educator, fitness industry veteran and featured wellness expert, Jessica is a trusted and recognized go-to media resource, regularly contributing to numerous publications and outlines on topics ranging from fitness and yoga, to health coaching and career development. Additionally, she serves as ACE’s senior advisor for health and fitness education, and is the lead editor and author of the ACE Group Fitness Instructor Handbook: The Professional’s Guide to Creating Memorable Movement Experiences. You can connect with her at www.jessica-matthews.com, @fitexpertjess (Twitter and Instagram) and www.facebook.com/fitexpertjess.

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